Hi Fit Moms!  As promised here’s the long awaited 3 Day Juice Cleanse Recipe list!  We can do this!  Please remember if you have any medical issues you cannot do this juice cleanse.  Pregnant or nursing moms, and no children can do the cleanse.  Sorry.  Everyone should check with their doctors before changing anything health wise, and before starting a cleanse.

In my post yesterday that talked about why we are doing a juice cleanse, and the benefits of the cleanse I mentioned that I based our plan off of the popular Cooler Cleanse and BluePrintCleanse.  I tweaked recipes from all over and used the ingredient list from both of those “Hollywood/New York” cleanses to make our cleanse.  I do not claim to have their recipes, as I have never tasted either of their juices.  But, we do have the same ingredients in our juices. One thing I did differently was to make two different Green Juices, to give us a little more variety on the green end.  We will also be drinking our juices in the order that Cooler Cleanse and BluePrintCleanse tells you to drink theirs. 

You will drink the following juices in the order listed 1-6, about 2 hours apart. Read this linked post for all of the information about our 3 day juice cleanse BEFORE YOU BEGIN! I’m attaching a PDF of the 3 Day Juice Cleanse Recipes for you to print out and have on hand.  Drink LOTS of water!!! Some of the recipes will give you a little extra juice (depending on how good your juicer is and how big your fruit/veggies are.  If that’s the case, save the excess just in case you are feeling like you need some extra nourishment during the day.  There are plenty of websites and books with more info on juicing.  I highly recommend reading as much as you can.  It’s good to educate yourself.  I’m just providing the basics. 

Side effects that you should look out for, and stop the fast immediately should they occur.   If you are lightheaded, dizzy, and feeling faint may mean you are hypoglycemic or even hyperglycemic. You may be diabetic.  These symptoms could also mean you are dehydrated. Diarrhea is possible with juice fasting. If diarrhea occurs, know that you are losing fluid and nutrients.  Of course you will feel hunger sensations, that is to be expected, but other abnormal sensations during a juice fast should be taken seriously.  If anything out of the ordinary occurs please stop your cleanse.  Fasting and cleansing is NOT for everyone.

Free Tip: I put my greens and ginger in my juicer wrapped around something that’s juicy to help out the juicer. Read the directions from your juicer before beginning. I did.   Enjoy!

With that said here we go!

3 Day Juice Cleanse Recipes

From Fit Moms Fit Kids Club

1. Save My Life Green Juice

(Based on the movie that motivated me to juice
Sick Fat, and Nearly Dead.)

4 stalks celery
5-6 kale leaves
1 cucumber
2 small granny smith apples
1/2 lemon (peeled if your juicer says to peel)
1 inch ginger root

2.  Grapefruit Mint Juice

2 red grapefruit (I peeled mine)
6 mint leaves
1 inch ginger root
*optional 3 carrots (for sweeter juice)

3.  Green Machine Alkalizing Juice

1 cucumber
4 stalks celery
1 handful of green (spinach, romaine, chard, kale, etc)
1 handful of another green
1/2 lemon peeled
1 granny smith apple (or pear)
1/2 inch ginger
10 parsley stems

4.   Spicy Fit Moms Lemonade

(similar to master cleanse)

1/2 lemon juiced (2 tbs)
1/2 lime juiced
1/10 cayenne pepper
10 oz filtered water

2 tbs grade B maple syrup or raw agave

Option 2 for juice #4

*** Two days you can have the Spicy Lemonade and on one day

mix up your routine and have 100% raw coconut water or vice versa!

5.  FMFKC Essential Red Juice

3 carrots
1 small beet with stem and leaves
1 small granny smith apple
1/2 lemon peeled
1 inch ginger root

6.  Vanilla Almond Milk

DO NOT Make In Juicer!

Here’s the recipe link for this, follow the instructions on her blog

I think you should make this in the morning or early afternoon so it’ll
be ready as your last drink of the day.

1- 1.5 cups of blanched almonds
6 dates
1 vanilla bean or 1 tsp vanilla extract
4 cups filtered water

Do you have a favorite juice recipe??? Please Share!

Annett Davis, Olympian & Founder of Fit Moms Fit Kids

Click this link to download the PDF of the 3 Day Juice Cleanse Recipes.

Click this link to download the PDF of the 3 Day Juice Cleanse Shopping List .

This post was shared at OrgJungie.com

Yesterday you may have noticed that I posted the shopping list for a 3 day juice cleanse!  Who’s excited??? ME!!! After watching the movie Sick, Fat, and Nearly Dead I thought to myself, a juice cleanse may be a good thing to do.  Actually, I had thought about doing it before I watched the film, but after watching it I knew I wanted to do one.  I am a baby stepper at heart so I decided to start with juicing last week all day until dinner time.  I had a new juicer, I was excited to see what the hype was about.  After making my first green juice I had a frown on my face as I put the glass up to my mouth.  I took a sip, and….it wasn’t bad! I was shocked! OMGoodness I LOVED it!  The juice was o.k. but just the process of putting the veggies and greens into this machine and watching it shoot out juice in a matter of seconds was AWESOME!! I felt powerful.  LOL.   Just watching myself put in numerous carrots, kale, spinach, parsley, cucumber, lemon, ginger, beets, one after another made me feel good. Then to sip it down and know that all of this goodness was going to do amazing things for my body made me feel like I was doing something great, not just for me, but also my family.

Why a juice cleanse?

• We want to give our digestive tracts a little break from the junk we’ve been giving to it.
• Juicing will give your body more veggies and fruit than you would probably ever eat in a day.  This means you’ll ingest more vitamins, minerals, and phytonutrients to give your body a boost.
• If you don’t eat veggies normally, it’s a way to sneak lots of them in your body!
• Our veggie recipes are alkalizing to your system helping to make your PH level less acidic.
• For better hair, skin, eyes, breath, and nails! It’s worth it just for that. 
• Improving your immune system.
• Helps to improve digestion and your metabolism.
• Increased energy. What mom couldn’t use more energy!
• And, hundreds of other reasons.  The list goes on and on…

I searched the web, read through some books, and tested in my kitchen last week a bunch of recipes.  I’ve compiled them together with my own ratios that I use and will be giving them all to you.  When making up our juice cleanse I looked at 2 very popular cleanses in Hollywood and New York right now.  One is called the Cooler Cleanse, and the other BlueprintCleanse.  Both are similar in how you are to do their 3 day cleanses, and their ingredients are similar as well.  If we were to do the BPC we would be paying at least $65 a DAY, and Cooler Cleanse is $58 a day!  We won’t be spending that on our juice cleanse, but we will be getting all of the benefits.

Here’s what the Cooler Cleanse says about juicing… “A short cleanse or detox program is not a luxury or indulgence. It’s routine maintenance, something you do to help your body run better, feel cleaner, and look brighter and younger. During a juice cleanse, you ease the digestive process by replacing regular meals with delicious, fresh-pressed vegetable and fruit juices, raw coconut water elixirs, and silky smooth nut milk blends. Consuming only liquids for a few days frees energy in the body, which can then return to the essential jobs of deep inner cleansing and healing.”  Excited??

Like I said above, I decided to model our cleanse after Cooler Cleanse and BluePrintCleanse and I made recipes to mimic their juice cleanse plan.  I am NOT saying that the recipes you will use here are their recipes. I have never tasted their juice.  I don’t have $65 a day to give them.  The recipes you get will use just about all of the ingredients that are used in both the BPC and the Cooler Cleanse. I have no idea how many beets they use, or how many lemons.  All I know are the ingredients.  The amount of carrots, kale, and other veggies and fruit will probably differ from what they use, but I did my best to make a good healthy juice for you.  I did give us 2 different green juices to mix it up a bit (I think they just have one).  We will also drink our juices in the same order as the popular cleanses.  Since it’s our first cleanse here I made it a starter cleanse similar to BPC’s Renovation cleanse, and the Cooler Cleanse 3 day cleanse package.

Here’s how it will work:

Whenever you decide to start your 3 day juice fast, you will consume 6 different juices in a day.  You will be replacing your normal 3 meals and snacks that you normally have with the juice. You’ll drink one juice about every 2 hours. Yes, you will cut out your coffee and alcohol.  You will drink tons of water.  Can you exercise?  Sure, but not vigorously. What if you don’t feel well and can’t stand it.  Stop the cleanse.  What if you still feel hungry?  You can drink a more juice.  If you are starving try to stick to raw veggies, if you must chew on something.  It’s very important that you get a lot of rest.  Go to bed early and let your body rejuvenate and work while you sleep.  You will be drinking “living juices” to help your body get back on track.

If you decide to start your cleanse Saturday like me, make sure you soak 1 cup of your almonds in water overnight to get them ready for your homemade almond milk.  Cover them with water and soak them overnight or you can soak them for at least 4 hours before you use them (but 8-12 hours is recommended).  This will be your last drink for the day each day of the cleanse so prepare your almonds each night.  Here’s a sneak peak at what you’ll do to make your almond milk so you can plan accordingly. All the other juices will pretty much be tossed into your juicer and will be nice, fast and easy.    So, don’t stress (NO negative thoughts allowed)

3 Day Juice Cleanse recipes will be posted either later today or early Saturday morning.

I’m attaching a PDF of the 3 Day Juice Cleanse Shopping List so you can print and shop!

If you are going to start tomorrow make sure you eat light today.  Fresh foods are best, and no or little meat is even better. Drink a lot of water.  Again, you don’t have to do this this weekend.  You can save it for next weekend if you like to give you more time to prepare.  Either way incorporate the Baby Step from today into your life!

Any questions?? Ask me in the comments below.

Step 2

You will also watch the movie listed in the Baby Step post.    Please comment on your thoughts of Fork Over Knives!  I’d love to have a great conversation with you all.

Annett Davis, Olympian & Founder of Fit Moms Fit Kids

Disclosure

****Information contained in this website is not meant to be taken as medical advice, we are not licensed medical physicians; the information presented should not replace the medical advice of your doctor or pediatrician.

Here’s the shopping list for those of you taking the Big Step track,  joining us in the 3 day juice cleanse.

This should be all you need (and your juicer of course).   I will give you the recipes and the rest of the info Friday. We’ll start on Saturday so you can shop and prepare your almonds tomorrow.  The amounts given are for one person. If you can afford organic, feel free to get organic items (check for organic sale items). If not, scrub with veggie cleanser or wash with homemade lemon and vinegar spray. Pretty cool that you’ll be getting ALL of these yummy nutrients in ya!

Here’s a PDF of the 3 Day Juice Cleanse Shopping List. For your convenience print it out and take it shopping.

Almond Milk ingredients

3 cups of blanched almonds

18 dates (optional as sweetener)

12 cups filtered water

3 tsp vanilla extract or 3 vanilla beans

cheesecloth to strain

Green Juice 1 & 2 Ingredients

6 cucumbers

24 stalks celery

3 handfuls of greens (spinach, romaine, kale, turnip, etc)

3 handfuls of another type of greens

18 kale leaves

parsley

9 small granny smith apples (or 6 apples and 3 pears)

3 lemons

ginger root

Grapefruit and Lemonade Juices

12-16 mint leaves

6 red grapefruits

1 large piece of fresh ginger (you’ll use in several recipes)

optional: if you’d like your juice sweeter 6 carrots for these

1 lemon

1 lime

2/10 tsp cayenne pepper

raw agave or grade B maple syrup

20 oz filtered water

16oz. 100% raw coconut water

Awesome Red Juice

9 carrots

3 small beets with stems and leaves

3 small granny smith apples

2 lemons

ginger

***Some of you CANNOT participate.  Children are NOT ALLOWED to do the juice fast, but they can certainly have a veggie juice to supplement what they are already eating during the day.  Adults, you must be in good health to participate.  You cannot be pregnant or nursing.  People with diabetes, low blood sugar, kidney disease, liver disease, malnutrition, addictions, underweight, anemia, eating disorders, impaired immune function, infection, nutritional deficiency, low blood pressure, ulcerative colitis, cancer, terminal illness, epilepsy, or any other chronic conditions shouldn’t try a juice fast or should do so only under strict medical supervision.  This blog is not intended to give you medical advice.  We are NOT your doctors and are not giving you advice.  If you are on any medication you need to get your doctors permission because some juices can change the way your prescription reacts with your body. No one wants that. Did I mention you should get your doctors permission ladies.  Great.  If you choose to fast you will be doing it at your own risk.  Thanks! 

Annett Davis, Olympian & Founder of Fit Moms Fit Kids

Disclosure

photo credit: plindberg